Muscles Worked in One-Legged Hip Thrust
Primary muscles worked:
Secondary muscles worked:
How to Do One-Legged Hip Thrusts
- Lean your back against a chair, sofa, bench or whatever furniture you have at hand.
- Place one feet on the floor and lift the other leg.
- Push your hips towards the ceiling, using your glute muscle in the leg that touches the floor. The working leg should form a ~90-degree angle at the top position.
- Lower the hips and repeat for reps.
The hip thrust is an isolation exercise for your hip extensors, particularly your glutes. This is a variant of the regular hip thrust where you only use one leg. You can vary the exercise by elevating your foot for a longer range of motion, or add a weight on your hips.
Text and graphics from the StrengthLog app.